The Ultimate Home Training Gym: Strength and Conditioning for Endurance Athletes

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The Ultimate Home Training Gym: Strength and Conditioning for Endurance Athletes

Endurance athletes know that strength training is an integral part of their training regimen. It not only helps improve overall performance but also reduces the risk of injury. With the convenience of home workouts on the rise, having the right equipment can make a world of difference. In this blog post, we'll explore a comprehensive list of home strength training equipment tailored specifically for endurance athletes. From hex bars to TRX systems, we've got you covered!

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How Often Should Swimmers Lift Weights?

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How Often Should Swimmers Lift Weights?

Incorporating resistance training into a swimmer’s program can significantly enhance performance and reduce injury risk. Most swimmers benefit from 2-3 weightlifting sessions weekly, lasting 30-60 minutes, especially in the off and pre-season. These sessions should focus on compound movements like deadlifts, squats, and swim-specific exercises to build strength and power. But how often should you lift weights, and what exercises are best?

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Stable Endurance Training

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Stable Endurance Training

The Bunkie test is a functional endurance test to help identify functional stability, endurance, and control through some of the common fascial lines. It’s a series of 5 exercises, performed bilaterally (both sides). Its a simple test for identifying weak links in your ability to efficiency coordinate multiple muscles linked in a kinetic chain associated with particular movement patterns, and can help you identify weak links and patterns to program more specifically for your needs.

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Mobile Endurance Training

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Mobile Endurance Training

Mobility first! Before you can stabilize, load, and perform you must have the freedom to move. Learn the keys to assessing what needs to be addressed, how to improve, and enhance your trining. “The Big Three”, ankles, hips, and shoulders, are the most mobile joints in the body. Identify any deficits, and move on from areas that meet a functional standard. Remember, mobility and stretching do not make you fit, but can inhibit your ability to get fit and perform if they do not have their functional range of motion. Test, intervene, rest. Once you move well, go train!

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Animal Flow Bodyweight Conditioning

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Animal Flow Bodyweight Conditioning

Enter Animal Flow, a modality I have been programming for over a decade. Its the perfect blend of total body, ground-based, bodyweight conditioning, blending elements of mobility, stability, endurance, and power.

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Lower Back Care

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Lower Back Care

Does your lower back fatigue or hurt after sitting or training? Extension faults and poor posture may be the culprits. Many people unknowingly use short-term stability strategies that lead to poor joint positioning and back pain. By focusing on core stability and proper movement patterns, you can alleviate discomfort and improve performance. Drawing from Dr. Stuart McGill's research, we share a series of core exercises designed to strengthen your lower back, reduce injury risk, and build an athletic foundation. Read on for tips to eliminate back pain and sign up for a free coaching call for personalized support!

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The Gym in Your Hand

/ Train Daly/
The Gym in Your Hand

The kettlebell has long been regarded as the gym in your hand. The cast-iron device packs a big punch in a small heavy footprint, suitable for dozen of exercises from mobility to power. In fact, they’re so practical, they’re sold out everywhere these days. See why the majority of my own and client strength and conditioning is done with a kettlebell

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Improve Your Swimming on Land with the Vasa Trainer

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Improve Your Swimming on Land with the Vasa Trainer

With pools and open-water options still limited, now is the perfect time to focus on dryland swim training. The Vasa Trainer has been a key tool in my swim training and that of my clients for years. This swim-specific strength equipment allows swimmers to develop technique, strength, and endurance outside of the water. Perfect for isolating upper body movements and swim drills, it’s ideal for athletes at any level. Ready to level up your swim training at home? Check out my Vasa Trainer workouts and use code “DALY5” for 5% off your own trainer. Read on for more details!

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TRX Training at Home

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TRX Training at Home

For over a decade the TRX suspension trainer has been a go-to home and travel device for myself and clients, allowing for dozens of full body exercises, convenient storage, and easy setup, with several anchor options within a variety of spaces and environments. It’s scalable across all abilities, with fun and challenging progressions manipulating the strap lengths, and orientation to the ground.

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